DUMBBELL BENCH PRESS

Dumbbell Bench Press

Alternate Name: -
START POSITIONEXECUTION
Lie down on a flat bench and position the dumbbells above your mid-chest line with your arms extended and slightly bent. This is your starting position.Lower the dumbbells down to your chest line. Then, raise them back up to the starting position and repeat movement for the prescribed number of repetitions.
DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't lock out your arms at the top
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, increase the weight or slow down the movement.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders & Triceps
CLICK HERE for Muscle Anatomy Chart
MORE CHEST EXERCISES
Barbell Bench PressSmith Machine Bench Press
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is a classic dumbbell exercise for the chest. It's very effective and will pack on slabs of muscle onto your chest in no time. The key to this exercise is executing the movement accurately. Once you get into heavier weights (dumbbells) you may even need a spotter to assist you.

This exercise is great for either a bulking-up phase or a definition cycle. The only difference being that if you're trying to put some mass on your chest, you will go with heavy dumbbells. Conversely, if you are on a muscle definition or fat burning cycle, you will select lighter dumbbells and go for more repetitions.

Another thing worth pointing out is that you will need to focus on getting yourself balanced right. The heavier the dumbbells, the more challenging this exercise will become in terms of executing the movement in perfect balance. This is one of the reasons this exercise is so effective - it employs/involves many muscles in the execution of the overall movement.






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